Managing menopause with sourdough

Menopause can feel like your body’s gone off-script — a little less rise, a little more crumble.
While we can’t knead away the hot flashes, we do know that what’s happening in your gut can influence how you feel from head to toe.

At Good In Bread, we’ve always believed good bread should nourish as well as delight. And it turns out that the humble sourdough loaf — long fermented, full of character, and a bit wild at heart — might just be the kind of everyday support your midlife body appreciates.

Here’s what the science says.

🌾 Supporting digestion through natural fermentation

As oestrogen levels decline, the digestive system can slow down, leading to bloating, constipation, or a heavy feeling after meals. Hormonal changes also influence the gut microbiome — the community of bacteria that helps regulate digestion, immunity, and even mood.

Sourdough’s long fermentation helps:

• Break down complex carbs and gluten, making it easier to digest.
• Reduce phytic acid, improving mineral absorption.
• Create lactic acid bacteria that feed beneficial gut microbes.

A 2021 review in Frontiers in Microbiology found that fermented foods, including sourdough, can improve gut microbial diversity and reduce inflammation — both key for midlife digestive balance.

⚡ Steadier energy and blood sugar balance

Fatigue often sneaks in during menopause, partly due to shifting hormones that affect insulin sensitivity. Sourdough’s slow fermentation changes the structure of starches, leading to a lower glycaemic index — meaning steadier blood sugar and fewer energy crashes.

A study in Critical Reviews in Food Science and Nutrition (2024) found that sourdough bread caused smaller blood sugar rises than standard white bread.

Steady glucose = steady energy = fewer moments of wondering why you walked into that room.

If you’d like to learn more, check out our article about blood sugar levels and sourdough.

⚖️ Supporting healthy weight and metabolism — indirectly

Midsection weight gain is a common frustration in menopause. Sourdough isn’t a quick fix (we bake bread, not miracles), but it can help by supporting better blood sugar control and gut health.

Fermented foods have been linked to improved insulin sensitivity and reduced inflammation, while whole-grain sourdough adds fibre to help you feel full longer.

The result? A loaf that works with your metabolism instead of against it.

🌿 Gut health, mood, and the “second brain”

Your gut and brain are in constant conversation through the gut–brain axis. When gut bacteria are off balance, mood and sleep can follow suit.

Fermented foods may help rebalance this system. A 2022 review in Nutrients found that fermented foods can influence mood and stress resilience by improving gut function.

A calm gut can mean a calmer mind — something every midlife woman can appreciate.

If you’d like to learn more about gut health and sourdough, check out our article on why sourdough is good for your gut.

🥣 How to get the most from your sourdough

• Choose real sourdough: Look for “wild yeast” or “long-fermented” on the label.
• Go whole grain: More fibre, more nutrients, more to love.
• Pair it wisely: Add protein and healthy fats to keep blood sugar balanced.
• Savour it slowly: Good bread (and good digestion) take time.

The final crumb

Menopause changes how your body digests, metabolises, and feels — but small, nourishing choices can make a real difference.

Sourdough, with its natural fermentation and gentle approach to carbs, offers science-backed benefits for gut health, energy, and metabolic stability.

It’s not a cure-all — but it’s a wholesome companion on the midlife journey.

And while we can’t promise it’ll solve everything, a beautiful slice of warm, tangy sourdough is a reminder that life — and bread — still rises beautifully, given the right conditions.

🛒 Fancy trying it for yourself?

If you’re curious to explore the benefits of real sourdough, we’ve got you covered:

• 🥖 Shop our artisan sourdough loaves — slow-fermented, baked with love, and delivered fresh.
• 🍞 Discover our sourdough baking kits — everything you need to start baking your own sourdough loaves.

Because sometimes, wellness starts with something as simple — and as delicious — as good bread.

Can sourdough help with bloating, gut health and IBS?

If you have a sensitive gut, or live with IBS (Irritable Bowel Syndrome), you might feel like bread is your biggest frenemy. After enjoying a sandwich or slice of toast, many people experience bloating, cramps, or other digestive woes.

But what if not all bread is created equal? Traditional sourdough is more than just delicious; it might actually be a friend to your gut. Here’s why.

Sourdough and bloating: a closer look

Sourdough bread undergoes a natural fermentation process involving wild yeasts and lactic acid bacteria. This fermentation breaks down some of the fermentable carbohydrates in wheat, like fructans, which are classified as FODMAPs — short-chain carbohydrates that can be poorly absorbed and quickly fermented in the gut. This rapid fermentation often produces gas and bloating, particularly in people with sensitive digestion or IBS. Studies have shown that sourdough fermentation can significantly reduce FODMAP levels compared to conventional bread, making it easier on the digestive system.

Although the baking process destroys the live lactic acid bacteria, sourdough fermentation still produces beneficial compounds, including organic acids and prebiotic fibres, which may help support a healthy gut environment (Marco et al., 2017). As a result, many people find sourdough bread gentler on their digestive system and less likely to cause uncomfortable bloating.

IBS & Gut Health: Why your belly reacts the way it does

IBS is a common digestive condition that disrupts how your gut works and communicates with your brain. It often leads to:

• Bloating and excessive gas
• Abdominal pain
• Constipation, diarrhoea, or a frustrating mix of both

Although researchers haven’t fully uncovered all the causes of IBS, they know it’s closely linked to gut health — including the balance of bacteria in your gut, how your gut muscles move food along, and the sensitivity of your digestive lining.

That’s why what you eat can make such a big difference.

Why regular bread can be tough on digestion

Many commercial bakeries make bread quickly, using industrial shortcuts that skip the long, natural fermentation of traditional baking. This means:

• Higher levels of certain carbs, called FODMAPs, stay intact. These can ferment rapidly in your gut, producing gas and drawing in water, leading to bloating and discomfort.
• Wheat fibres and gluten may also be harder to break down, putting extra strain on sensitive digestive systems.

What is the low FODMAP diet & how does it help IBS?

The low FODMAP diet is a proven approach to managing IBS. It involves temporarily reducing foods that are high in FODMAPs — specific types of carbohydrates (like fructans, lactose, sorbitol) that the small intestine doesn’t absorb well and that gut bacteria quickly ferment.

This can trigger bloating, gas, and other IBS symptoms. After a short restriction phase, you gradually reintroduce FODMAPs to identify your personal triggers. Because proper fermentation typically lowers FODMAP levels in sourdough bread, many dietitians allow it in moderation during this diet.

(If you’re curious, here’s a helpful guide from Monash University — the leaders in FODMAP research.)

How sourdough is different

Traditional sourdough bread is made through a slow, natural fermentation with wild yeasts and lactic acid bacteria. This time-honoured process changes the bread in remarkable ways:

✅ Breaks down FODMAPs.
Long fermentation can significantly reduce the content of FODMAPs (especially fructans) in wheat, making sourdough easier on the gut than standard bread.

✅ Transforms starches and fibres into prebiotics.
The fermentation process alters the bread’s carbs and fibres, which can act as prebiotics, feeding the good bacteria in your gut and supporting a healthier microbiome. (You can read more on this in our post on sourdough and gut health.)

✅ Creates organic acids.
These natural compounds, like lactic acid and acetic acid, give sourdough its tangy flavour. They also help slow how quickly sugars are absorbed in your gut, supporting smoother digestion and steadier blood sugar.

So while sourdough bread isn’t technically a probiotic food (since most of the friendly bacteria don’t survive baking), its fermentation process still makes it more gut-friendly than many other breads.

Can sourdough bread help with IBS?

Sourdough isn’t a cure — but thanks to its reduced FODMAP content and transformed fibres, many people with IBS find that properly fermented sourdough is easier to tolerate, causing fewer symptoms like bloating and cramps.

A 2018 research review, found that sourdough fermentation can significantly lower FODMAP levels in wheat bread, helping reduce gastrointestinal symptoms in people with IBS.

Additional studies show that the lactic acid bacteria in sourdough break down fructans, a key FODMAP, further reducing potential digestive triggers (De Angelis et al., 2019).

Sourdough fermentation also partially breaks down gluten proteins, which may improve digestibility and ease symptoms in some individuals sensitive to gluten (Gobbetti et al., 2018).

Moreover, the organic acids produced during sourdough fermentation, such as lactic and acetic acids, have been shown to support a healthy gut microbiota, promoting better digestion and gut function (Poutanen et al., 2009).

While targeted clinical trials specifically on sourdough and IBS are limited, the evidence for the effectiveness of a low FODMAP diet in managing IBS symptoms is strong — underscoring why sourdough’s lower FODMAP content may offer relief (Halmos et al., 2014).

Together, these findings suggest sourdough bread made through traditional fermentation might be a gentler, gut-friendly option for many with IBS.

Scientific evidence at a glance

• Sourdough fermentation reduces FODMAPs, especially fructans, making bread easier to digest. (Nutrients, 2018)
• Lactic acid bacteria in sourdough break down gluten proteins, improving digestibility. (Gobbetti et al., 2018)
• Organic acids produced during fermentation support gut microbiota and digestion. (Poutanen et al., 2009)
• Low FODMAP diets effectively reduce IBS symptoms, supporting the potential benefits of sourdough’s reduced FODMAP levels. (Halmos et al., 2014)

FAQs about Sourdough, FODMAPs & IBS

🤔 Is sourdough bread low FODMAP?

Properly fermented sourdough bread is lower in FODMAPs than standard breads, because the wild yeasts and bacteria break down many of the fermentable carbs. That’s why it’s often allowed in moderation on a low FODMAP diet. However, it’s not completely FODMAP-free, so listen to your body and start with small amounts.

🙌 Can people with IBS eat sourdough bread?

Many people with IBS find they tolerate traditional sourdough better than regular bread. The long fermentation reduces FODMAP levels and changes the bread’s structure, making it easier to digest. But everyone’s gut is different — it’s best to try a little and see how you feel.

💡 What are organic acids in sourdough?

They’re natural compounds (like lactic acid and acetic acid) created during fermentation. They give sourdough its tangy flavour, help keep the bread fresh, and may slow how quickly sugars are absorbed in your gut, supporting smoother digestion.

The Takeaway: A more gut-friendly bread

If you’re living with IBS or simply looking to support a healthier gut, sourdough might be the bread your belly’s been waiting for. Its unique fermentation process creates a loaf that’s not just rich in flavour, but also kinder to sensitive digestion.

Try our naturally fermented sourdough

Looking for a bread that’s kinder on your gut — without compromising on flavour?
All our loaves are slowly fermented for over 24 hours, making them easier to digest and naturally delicious.